Trying to tone up those upper arms to look
hot in a tank? Or get a better booty for those lazy days at the beach? This
circuit has intervals for quick cardio, leg lifts to keep your booty tight and
your thighs toned and push ups to start working on those arms. It’s fast, but
it’s also a total flab buster.

To start, make sure that you are hydrated
and well stretched. Make sure to stretch your quads, hamstrings, arms and back
before you begin so that you avoid risk of injury. Next, measure around 200
meters (about 225 steps). In the suburbs, that’ll be around three to four
mailboxes away from yours. A good thing to do is use landmarks to make a more
accurate starting and ending place for your sprints.

Now that you have your track laid out, run
at 80-percent for 200 meters and right when you get to the end, get down and do
5 push-ups.

Next, jog back. That jogging time is your
rest time, so don’t go too fast! When you get back to your starting point,
wheel around and run at 90 percent to the end.

When you get there this time, get down on
your back and bring your legs into the air. Don’t let them touch the ground
throughout this part of the exercise. Instead, do a kick like you would if you
were swimming. Every four kicks count as one leg lift. Do five leg lifts, and
then jog back.

This time, sprint as hard as you can to the
end and do 5 more push-ups. You will keep repeating the circuit until you have
done a total of 6 sprints: first 80 percent, then 90 percent, then four at 100
percent. After each, you will alternate doing leg lifts and push ups. If you
can, after the last interval, sprint in instead of jogging to give yourself a
final challenge.

Make sure to drink water before you begin
and as you need it during the work out, but try not to use getting water as an
excuse for taking a break, because this workout is meant to be challenging and
rewarding. Stretch after you finish for at least ten minutes. Ideally, you’ll
stretch for thirty—this lengthens your muscles and makes you look long ‘n’
lean.

As you continue to do this work out (take a
day in between each time to give your body time to rest and recover), you’ll be
able to increase the number of push-ups and leg lifts after each sprint. When
you feel comfortable and think that you can do it, start doing 10, then 15,
then 25.